Rate my PPL. >push: bench press or overhead press (alternates), lateral raises, overhead dumbbell extensions

Rate my PPL
>push: bench press or overhead press (alternates), lateral raises, overhead dumbbell extensions
>pull: pull ups, curls, some grip strength
>legs: low bar squats

>

  1. 4 weeks ago
    Anonymous

    Good for your first few months in the gym. If you're already past that point it's dogshit

    • 4 weeks ago
      Anonymous

      You are dogshit anon. You are.

  2. 4 weeks ago
    Anonymous

    Bump

    • 4 weeks ago
      Anonymous

      ITS

    • 4 weeks ago
      Anonymous

      tori black?

    • 4 weeks ago
      Anonymous

      AWOGAH

  3. 4 weeks ago
    Anonymous
    • 4 weeks ago
      Anonymous

      Imagine a big white cock squirting cum on her face

      • 4 weeks ago
        Anonymous
        • 4 weeks ago
          Anonymous

          Imagine she’s edging a BWC while looking at it like that, then it erupts and starts squirting cum all over her face.

          • 4 weeks ago
            Anonymous

            What did he mean by this

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/Ut9lnzv.jpg

      >asian girl
      Absolutely disgusting, like a rancid meal in the mouth

      https://i.imgur.com/IHHOZsH.jpg

      Bump

      Hot

      • 4 weeks ago
        Anonymous

        Imagine sniffing that girls butthole after a sweaty workout.

        • 4 weeks ago
          Anonymous

          Would eat it out like candy

          • 4 weeks ago
            Anonymous

            More like SNIFF it out? Get it? Hahahah

            • 4 weeks ago
              Anonymous

              Sniff it and lick it clean

      • 4 weeks ago
        Anonymous

        extremely based as*an hater anon
        theyre ugly and im tired of pretending that they're not

        • 4 weeks ago
          Anonymous

          you're the same gay from the other thread with an asian webm aren't you? Asians are not deserving of hate, you just have shit taste in women

          • 4 weeks ago
            Anonymous

            cope, moron lover

          • 4 weeks ago
            Anonymous

            Asian girls are absolutely horrific, you disgusting fag
            Imagine french kissing an asian girl who ate insects earlier.

            • 4 weeks ago
              Anonymous

              >posts an obese woman (or MtF?) with 5 pounds of makeup on

            • 4 weeks ago
              Anonymous

              and you still eat any non asians ass, now think again about the insects part

    • 4 weeks ago
      Anonymous

      I want to have sexual intercourse with this woman, if you catch my drift

      • 4 weeks ago
        Anonymous

        What did he mean by this

        [...]

        She cute

        https://i.imgur.com/hQvyXk2.jpg

        Sniff it and lick it clean

        Ok but what about the PPL?

        • 4 weeks ago
          Anonymous

          what is PPL?

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/Ut9lnzv.jpg

      She cute

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/Ut9lnzv.jpg

      White MEN

      https://i.imgur.com/IHHOZsH.jpg

      Bump

      https://i.imgur.com/Rg5rB34.jpg

      [...]
      >asian girl
      Absolutely disgusting, like a rancid meal in the mouth
      [...]
      Hot

      https://i.imgur.com/hQvyXk2.jpg

      Sniff it and lick it clean

      https://i.imgur.com/TNenkj6.jpg

      Asian girls are absolutely horrific, you disgusting fag
      Imagine french kissing an asian girl who ate insects earlier.

      morons

      • 4 weeks ago
        Anonymous

        White men and asian and black girls are a match in heaven.

        White nordic angelic beauties and brown civilisation builder chads are a match in heaven.

  4. 4 weeks ago
    Anonymous

    Wayyyy too little volume

    • 4 weeks ago
      Anonymous

      My intensity for the compounds is very high. Greater than or equal to RPE 9.

      • 4 weeks ago
        Anonymous

        You don’t understand RPE if you think you are doing “training” at rpe 10. RPE 10 is your absolute max, and a lift you probably won’t be able to repeat for a week or even a month.
        And 90% of your max is not equal to RPE 9. A single at 90% of your max will not feel light, but be maybe RPE 6-7. While a triple with the same weight could be a RPE 9

  5. 4 weeks ago
    Anonymous

    My usual PPL is
    >push: bench, ohp, incline dumbbell press, lat raises, pull ups some times
    >pull: deadlift/pullup variation, cable row, curls
    >legs: squat, romanian deadlifts, leg press, leg curls, pullups

  6. 4 weeks ago
    Anonymous

    let me get this straight: on leg day you go to the gym, do squats (3x5 I guess) and then you leave after 15 minutes?

    • 4 weeks ago
      Anonymous

      No. I work out in my garage. Imagine going to a gym lmao.

      You don’t understand RPE if you think you are doing “training” at rpe 10. RPE 10 is your absolute max, and a lift you probably won’t be able to repeat for a week or even a month.
      And 90% of your max is not equal to RPE 9. A single at 90% of your max will not feel light, but be maybe RPE 6-7. While a triple with the same weight could be a RPE 9

      Sounds to me like you don’t understand RPE at all. Are you telling me you do a single 1RM and can’t do another rep for a whole fucking week? What the fuck are you smoking man?

  7. 4 weeks ago
    Naraguchi

    Vey minimalist program. Needs rows and exercises for hamstrings.

    • 4 weeks ago
      Anonymous

      No, pull ups are all I need for back and hamstrings are worked by low bar squats.

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